动作要领
Stand on the platform with your back against the pad and your shoulders under the pads.
Place your feet shoulder width apart, slightly in front of your hips.
Straighten your legs and release the safety handles.
Lower yourself by bending your knees, keeping your back on the pad.
Descend as deep as you can with your heels down, ideally below parallel.
Push through your mid-foot to return to the top.
要点提示
- A lower foot position puts more demand on your quadriceps.
- Take two to three seconds to lower each rep.
常见错误
- Letting your heels lift off the platform.
- Cutting depth short to use heavier weight.
- Letting your knees cave in on the way up.
在 Bulky 中记录 Hack Squat (Machine)
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。